Burpee / Squat Thrust Jump

From a standing position, sprawl backward onto your hands or forearms. The balls of your feet should be supporting you on the ground. Lower yourself to just above the ground in pushup position. Now explode upward with a plyometric pushup motion and simultaneously bring your feet up so you're in a squat position. Look up and straighten your back. Now explode upward into a jump squat. As soon as you land, sprawl backward again and repeat for the next repetition. If you need to scale it down, perform a regular squat instead of a jumping squat.

Sprawl backward from a standing position	Execute a powerful pushup	Bring your knees into a squat position
Straight the back and look up	Now push off hard and jump up. You can throw your hands up for more height	Start with a squat...
Put the hands or forearms on the ground.	Sprawl the legs backward. Be careful of putting too much weight on your wrists. If this bothers you, put your weight onto your forearms as shown.	Get ready to do a powerful push-up.
Push hard and hop your feet up toward your hands.	Come back to the squatted position. Straighten your back before you push off for the squat.	Now push your up with good posture into a jumping squat.

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